Ronnie Coleman biceps workout is so amazing and most people admire it in the fitness industry, especially the new fitness buddies are so obsessed with Ronnie Coleman’s bigger biceps muscles.
In fact, Ronnie Coleman is among the best bodybuilder with huge, aesthetical, symmetric and well-proportion biceps muscles.
This was due to Ronnie Coleman’s biceps workout routine, which was result-oriented. You may be one, however, let’s look at Ronnie Coleman’s biceps workout routine.
On biceps workout day, Ronnie Coleman performs a compressive biceps workout that targets all the biceps muscles. This was so amazing. Every workout needs complex training that aims to all muscles.
Ronnie Coleman workout principles
Ronnie Coleman’s approach to biceps training was rooted in heavy weights, high volume, and strict form. He believed in pushing his limits while maintaining control to stimulate maximum muscle growth.
His workouts often included a mix of compound and isolation movements to target the biceps from different angles.
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Progressive Overload – Gradually increasing weight to challenge muscles.
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High Volume – Multiple sets and reps to induce hypertrophy.
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Full Range of Motion – Ensuring proper stretch and contraction.
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Mind-Muscle Connection – Focusing on muscle engagement rather than just lifting heavy.
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Variation – Rotating exercises to prevent plateaus.
Targeting most of his body muscles. He does resistance training and muscle endurance training using enough weight.
Ronnie Coleman’s Biceps Workout Routine
1. Barbell biceps curl exercise
Ronnie uses a barbell to perform 4 sets with 10 to 15 reps bicep curls and rest 30 to 90 seconds between sets.
How he performs barbell biceps curls
Ronnie stands tall with chest up and core braced, holding the barbell with his hands just outside of his hips.
He initiates the move by raising his hands slightly under control so he can target the biceps muscles and to avoid injuries.
Once the bar is back in the start position, he straightens his arms fully to tense his triceps to ensure that his biceps are worked through the fullest possible range of motion.
He performs it repeatedly for 4 sets with 10 to 15 reps for a bigger bicep he has. Therefore, Ronnie could perform a perfect barbell curl in his arm workout routine.
2. Dumbbell biceps curls
Ronnie Coleman performed a perfect biceps workout using a dumbbell. With the dumbbell, he performs another 4 sets for 10 to 15 reps each. This targets most of the muscle groups of his arms.
How he performs dumbbell for biceps curls
Ronnie Coleman stands holding a dumbbell in each hand with his arms hanging by his sides. He ensures that elbows are close to his torso and his palms facing forward and keeping his upper arms stationary as he exhales while curling the weights up to shoulder level to avoid injuries.
This makes the contraction of his biceps muscles. Under control, he holds the weight at shoulder height for a 2-second pause, then inhales as he slowly lower back to the start position.
He performs 4 sets with 10- 15 reps.
Note that Ronnie combines both seated dumbbell curls and dumbbell concentration curls for another 4 sets and 10 to 15 reps for each set.
3. One arm cable curls
Using the Smith machine, Ronnie performs one arm cable curls for 4 sets and 10 to 15 reps for each set. He also rests for 30 to 90 second between sets.
How Ronnie Coleman performed one arm cable curl
Ronnie set up for the one-arm cable curl by attaching a single grip handle to a low pulley cable and selecting enough weight that he wants to use.
He stands in front of the cable machine and grasps the handle with an underhand grip.
In fact, he keeps his body fixed, elbow tucked in at his side, and eyes facing forward. This enables him to avoid workout injuries.
He then slowly curl the weight up as far as possible. Ronnie squeezes the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
He repeats the motion for 4 sets and 10 to 15 reps.
4. Barbell cable curls
Still with the smith machine, he performs barbell cable curls. Actually, the biceps cable curl is an isolation exercise for the upper arm biceps muscle.
How Ronnie performed his barbell cable curls
Coleman stands comfortably with feet firmly placed on the floor and brace the abdominal muscles, straightens the back, keeps the head steady to avoid workout injuries.
He then curls the cable weight upward toward the chest, as he breathed out and ensures that only his forearms move, rising up from the elbow.
For effective results, he pauses for 2 seconds at the top of the contraction, then inhales and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. He performs 4 sets and 10 to 15 reps for each set.
5. Cable crossover curls
Finally, Ronnie Coleman finishes the biceps exercise with machine cable crossover curls.
How Coleman perform cable crossover curls
Ronnie adjusts the height of the pulleys on each side so that they are both at a level height higher than your shoulders.
Now with arms fully extended and parallel to the floor, feet shoulder-width apart, he uses an underhand grip to grab each handle.
He then slowly squeeze the handle until his biceps and forearms touch, then slowly bring his hands back to the starting position.
Coleman ensures that the rest of his body remains stationary throughout the exercise to avoid injuries.
He performs it for 4 sets with 10 to 15 reps for each set. This enables him to achieve a double biceps pose for muscle enlargement.
Pro tips of Ronnie Coleman’s Biceps Workout Routine
Ronnie trained biceps once or twice a week, often pairing them with back or triceps. Below is his typical biceps workout:
1. Barbell Curls
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Sets: 4
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Reps: 10-12
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Rest: 60-90 seconds
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Execution: Stand with a shoulder-width grip, curl the barbell while keeping elbows stationary, and squeeze at the top.
2. Dumbbell Hammer Curls
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Sets: 4
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Reps: 10-12
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Rest: 60 seconds
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Execution: Hold dumbbells with a neutral grip, curl while keeping elbows close to the body.
3. Incline Dumbbell Curls
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Sets: 3
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Reps: 10-12
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Rest: 60 seconds
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Execution: Sit on an incline bench, curl dumbbells with controlled motion, emphasizing the stretch.
4. Preacher Curls
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Sets: 3
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Reps: 10-12
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Rest: 60 seconds
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Execution: Use an EZ bar or dumbbells, isolate biceps by eliminating momentum.
5. Concentration Curls
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Sets: 3
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Reps: 10-12 (per arm)
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Rest: 45-60 seconds
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Execution: Sit with elbow against inner thigh, curl with full contraction.
Why This Routine Works
Ronnie’s routine combines heavy compound lifts (barbell curls) with isolation movements (concentration curls) to ensure complete biceps development. The high volume and controlled tempo maximize muscle fiber recruitment, leading to growth.
Meals of Ronnie Coleman
Ronnie eats complex carbohydrates, food rich in calories, healthy fats, and optimal protein. He also uses pre-workout supplements like creatine.
In fact, Ronnie ensures that his daily calorie intake was 5562, fats: 150g, Protein: 546g and complex carbs: 474g.
Summary
Ronnie Coleman biceps workout includes dumbbell curls, barbell curls, cable curls ranging for 4 sets and 10 to 15 reps. This was so amazing and productive, as it enables him to gain bigger biceps faster. He performed a comprehensive biceps workout that targeted most biceps muscles. Furthermore, he performed both resistance and muscle endurance biceps exercise.
Beginner’s Biceps Workout Routine Guide
As a beginner, you admire Ronnie Coleman aesthetic bicep muscles and your dream goal is to have bigger biceps muscles like him.
You need to have a realistic workout routine focusing on biceps workout. Here is what you need to do. Don’t rush the progress.
Let’s start at low pace and advance with time. Here we go;
Instead of performing 4 sets and 10 to 15 reps, you need to perform the following sets and reps.
- Barbell bicep curls– perform 2 sets with 6 to 10 reps for each set and rest for 30 to 90 seconds between each set.
- Dumbbell bicep curls– with dumbbells perform another 2 sets, 6 to 10 repetitions, and have some seconds to rest between sets.
- One-arm cable curls- as a beginner perform 2 sets and 6 to 10 reps with one-arm cable curls.
- Barbell cable curls– use Smith machine to perform 2 sets, 6 to 10 reps with barbell cable curls.
- Cable crossover curls- finally, clear the biceps workout with 2 sets, 6 to 10 reps with cable crossover curls
Note: Use enough weight and do not overtrain. You can increase the sets and reps after a while. Keep it simple and get it done.
Tips for Maximizing Biceps Growth
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Focus on the Squeeze – Contract the biceps at the top of each rep.
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Control the Eccentric – Lower weights slowly to increase time under tension.
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Vary Grips – Use wide, narrow, and neutral grips to target different biceps heads.
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Prioritize Recovery – Muscles grow during rest, so ensure adequate sleep and nutrition.
FAQs: Ronnie Coleman Biceps Workout
1. How often did Ronnie Coleman train biceps?
Ronnie trained biceps once or twice per week, often on back or arm days.
2. Did Ronnie Coleman use steroids?
While Ronnie has been open about his steroid use in competitive bodybuilding, his training intensity and discipline were key to his success.
3. What was Ronnie’s rep range for biceps?
He typically worked in the 8-12 rep range for hypertrophy, occasionally going heavier or lighter for variation.
4. How important was form in Ronnie’s workouts?
Despite lifting heavy, Ronnie emphasized strict form to prevent injury and maximize muscle engagement.
5. Can beginners follow Ronnie Coleman’s biceps routine?
Beginners should start with lighter weights and lower volume before attempting Ronnie’s advanced routine.
6. What was Ronnie’s diet for biceps growth?
He consumed a high-protein diet (1.5g per pound of body weight), complex carbs, and healthy fats to support muscle recovery.
7. Did Ronnie do drop sets or supersets for biceps?
Yes, he occasionally incorporated intensity techniques like drop sets to push past plateaus.
8. How long did Ronnie’s biceps workouts last?
His sessions lasted 45-60 minutes, focusing on quality over excessive duration.
9. What supplements did Ronnie take for muscle growth?
He used protein shakes, creatine, BCAAs, and multivitamins to support recovery.
10. How can I prevent injuries while training like Ronnie?
Warm up properly, use controlled movements, and avoid ego lifting.
Takeaway
Ronnie Coleman’s biceps workout routine was built on heavy weights, high volume, and strict form. By following his principles—progressive overload, mind-muscle connection, and variation—you can develop massive arms.
Whether you’re a beginner or advanced lifter, incorporating elements of Ronnie’s training can help you achieve impressive biceps growth.
Therefore, as a beginner, you need to have a realistic workout routine for bigger biceps like Kai Greene, Ronnie, and Phil Health among others.
For more legendary bodybuilding routines, check out our other training guides. Stay consistent, train hard, and embrace the grind—just like Ronnie did. It is clear that “hard way the only way” therefore, you must keep the candle burning.
